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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 02-04-2004, 10:18 AM   #1
Rick Greevy
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I just switched over to strictly crossfit workouts and i was wondering what most people shoot for on the 400m. I did monday's (02 feb) workout and came in at 55s and 56s on the first two. In an effort to have a lower overall time i rushed my rest and my attempts at squats and the final 2 400m were pathetic at best. So I'm curious what would be a better strategy: being less aggressive on the runs and shooting for a lower time for completion by not fatiguing myself so quickly then decreasing the times in subsequent workouts? -or- pushing myself on each run and exercise effort but greatly increasing my rest between intervals and then decreasng the rest intervals over successive workouts? thanks for any insights.
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Old 02-04-2004, 11:30 AM   #2
Mike Yukish
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Join Date: Jan 2004
Location: State College  PA
Posts: 448
I'm not a CF monster, so take my data point with a grain of salt. Curious to hear what the true brethren recommend...

I don't rush my rests because I don't have any. I just flow from one exercise to the next. My goal in the workouts is to jack my heart rate to the far side of uncomfortableness, and keep it there through all reps and runs. So I don't treat the 400m run as a 400m run any more than I treat a mile run as 4 X 400m runs. I I look at it as a full workout of which portions involve running 400m.

If I have a part of the workout that I know will lead to breaks from lack of strength (read: pullups) I'll take the runs harder because I know I can recoup during set breaks. I'll slow my rate if I'm starting to get light-headed, but keep it going otherwise.

Basically, I try to make my workouts as steady state as possible with no lulls. I think that this approach will help me to do them in minimum time.
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Old 02-04-2004, 06:42 PM   #3
David Wood
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Join Date: Oct 2002
Posts: 3,303
Rick, if your 400 m is down under a minute (in the middle of a WOD), I seriously doubt that there is any advice I (or most of us) could give you about running . . .:happy:

Mike's approach is pretty much the way I go at it, as well, but my performances are notably less to brag about . . . (particularly the running . . . I consider it a great day when I break TWO minutes in the 400m, not one minute).

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Old 02-05-2004, 10:28 AM   #4
Rick Greevy
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i'll try your approach guys. after you stated it that way i realized i wasn't approaching the workouts correctly. It seems like a better idea to treat the WOD as a whole rather than a collection of parts. The runs seem to be on the more active side of an active recovery so i will treat them as such until my performance in the calisthenics/lifts is improved.
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